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11/21/23

Warm up

10 minutes mixed cardio


Endurance

IGOUGO

With a partner, complete for time

100 burpee box jumps 24/20

200 calorie bike

300 calorie row

 
 
 

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Strict press-Heavy 6 Then 3x3@90-100% 4 roubds-Building sets 10 dbl kb or db rows 12/9 cal row 5/5 single arm bottoms up press 12/9 cal aki Mixed tabata Kb high pulls-(from the hang position) V ups

 
 
 

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